The right raw materials can…double or triple the protective power of the immune system.”
Dr. Joel Fuhrman
Dr. Fuhrman often refers to the “raw materials” of health as the foods and beverages we put into our bodies each day. In a previous blog, we explored how whole foods support and strengthen the immune system. This post shifts the focus to herbs, aromatics, and other natural strategies that can further support immune health.
Herbs and aromatics generally fall into three functional categories: immune modulators, antimicrobials, and immunostimulants. Immune modulators help balance and strengthen overall immune function, antimicrobials work to combat harmful microbes, and immunostimulants provide a more immediate activation of the immune response when the body needs extra support. Together, these three actions help the immune system perform at its best.
Immune Modulators
Immune modulators help balance and strengthen the immune system over time. Rather than acting as a quick, reactive fix, these proactive herbs support healthy cell signaling, allowing the immune system to function more efficiently and resiliently overall. Mushrooms, astragalus (commonly available as a supplement in health food stores), and elderberry are well-known immune modulators. Many people take elderberry syrup regularly during the winter months to help support immune defenses against seasonal illnesses like the flu.
Aromatic foods also play an important role in supporting immune health. Ingredients such as garlic, onions, ginger, horseradish, and hot peppers help stimulate circulation, promote healthy mucus flow, aid digestion, and support the body’s natural ability to clear pathogens. A simple way to incorporate these benefits is by soaking fresh ginger slices in water overnight and sipping the infusion throughout the next day.
In addition to aromatics, culinary herbs like oregano and thyme also help modulate immune function. Adding these flavorful ingredients to meals whenever possible is an easy and delicious way to support overall immune health.
Antimicrobials
Antimicrobials help protect the body by fighting harmful microbes, including viruses, bacteria, and fungi. They possess natural disinfectant and antiseptic properties that support the body’s defense against infection. While many antimicrobial herbs act broadly against a range of pathogens, some are more targeted and work best against specific types of microbes. These herbs can be especially helpful in supporting the body during infections affecting the respiratory system, digestive tract, skin, and other areas.
Common examples of antimicrobials include oregano, thyme, ginger (fresh), sage, garlic (especially raw), onions, and lemon balm. The company Traditional Medicinals makes a delicious lemon balm tea. I buy mine at Whole Foods, but I’m sure other stores sell it as well. Check it out – it is very mild and soothing!
Echinacea is another herb commonly used for its antimicrobial properties. While many people reach for echinacea once they begin feeling sick, it can also be used proactively to help support the body’s defenses. In addition to helping fight germs, these herbs may promote healthy digestion and can even be applied topically to support the skin’s natural protection against microbes.
So what should you do when you start to feel run down or notice the first signs of illness? This is where immunostimulants come into play…
Immunostimulants
Immunostimulants help activate the immune system quickly, allowing the body to respond more effectively to infections. Many also offer antiviral, antibacterial, and antifungal benefits, providing broad support during times of illness. These herbs are typically best used short term, especially at the first signs of a cold, flu, or other infection. Common examples include garlic and echinacea.
It’s important to note that some individuals may be sensitive or allergic to echinacea, and in certain cases it may trigger an autoimmune flare. If you notice any adverse reaction, discontinue use immediately. Those with autoimmune conditions should also consult a healthcare professional before using immunostimulant herbs, as they may not be appropriate for everyone.
If you are beginning to feel sick, then don’t forget to increase the amount and frequency of elderberry in your daily diet. Also, make sure that you are not falling short on the various items mentioned above (under Immune Modulators) and getting extra sleep.
A recommended drink to make at the first sign of an illness is Ginger Thermos Tea. It is easy to make, very soothing, and feels great when you are not at your best.
Ginger Thermos Tea
Ingredients
1-inch chunk fresh ginger, thinly sliced or grated (no need to peel)
16 ounces of boiling water
1 heaping tablespooon of honey
2 squeezed fresh lemon wedges
Directions
Prepare ginger
Place ginger in a thermos
Pour in boiling water and cover
Add honey and squeeze lemon wedges
Let sit 30-60 minutes before drinking
You may have noticed that some herbs and aromatics fall into more than one category. Examples of this include garlic, oregano, and thyme and makes it easier to make sure that you are incorporating all the necessary categories. When you are making a salad, throw some fresh oregano or thyme on top. Or, roast some garlic and have it on toast. It is delicious!
In addition to food there are many other ways we can help to build a strong immune system.
Exercise and Stress Reduction
Any conversation about strengthening the immune system would be incomplete without including exercise and stress-reduction practices. Physical activity has a powerful and immediate effect on our immune function. In one study, children who engaged in just six minutes of active play experienced a 50% increase in immune cells circulating in their blood. Another study found that while elderly, sedentary women had a 50% higher risk of developing upper respiratory illnesses during the fall season, those who began a simple 30-minute daily walking program reduced their risk to just 20%. These findings highlight how regular movement directly supports immune health and plays a vital role in long-term wellness.
Stress management is equally important. Meditation, when practiced consistently over time, has also been shown to positively influence immune function. A study highlighted by Forbes examined research conducted by scientists at Harvard Medical School, the University of California, and the Icahn School of Medicine at Mount Sinai. Researchers analyzed the activity of more than 20,000 genes and found that meditation was associated with beneficial changes in gene expression related to inflammation, stress regulation, and wound healing. Participants also showed signs of longer telomeres—structures linked to healthier aging—as well as favorable shifts in proteins associated with depression and dementia. Together, these findings suggest that calming the mind can have a large effects on our body’s resilience and overall health.
“Meditation is one of the ways to engage in restorative activities that may provide relief for our immune systems, easing the day-to-day stress of a body constantly trying to protect itself. The prediction is that this would then lead to healthier aging.”
Rudolph Tanzie – Doctor at Harvard University and Massachusetts General Hospital
Sleep
It’s no surprise that sleep plays a vital role in maintaining a strong immune system—but why is it so important? During sleep, the body carries out essential restorative processes: repairing cellular damage, detoxifying, strengthening immune defenses, and rebalancing hormones. In many ways, sleep is the body’s natural reset and recovery period.
Unfortunately, at least one-third of Americans are sleep deprived. Lack of sleep doesn’t just affect mood and mental clarity—it also weakens immune function. Research shows that sleeping fewer than seven hours per night can triple the risk of developing viral infections. A large study from Britain also found that individuals who averaged five hours of sleep or less each night had twice the risk of death from all causes compared with those who slept seven or more hours.
Dry Brushing
This next practice may be less familiar, but it has been used for hundreds of years, with roots in both Greek and Japanese wellness traditions. Dry brushing is performed just before showering and involves gently brushing the skin with a brush designed specifically for this purpose. It is believed to support immune health by encouraging circulation, promoting detoxification, and helping the body clear waste more efficiently.
How does it work? The firm bristles are thought to stimulate the skin and pores, encouraging sweating and supporting lymphatic flow—the system responsible for transporting immune cells and removing waste products from the body. In addition to these potential internal benefits, dry brushing also exfoliates the skin, leaving it feeling softer and smoother.
Other Considerations
Certain lifestyle habits—such as smoking, excessive alcohol intake, and high sugar consumption—can work against the immune system. Consuming alcohol or sugary foods in the evening can also disrupt sleep, creating an added strain on immune health since quality rest is essential for recovery and repair.
The key to success in maintaining a healthy immune system is to play the long game. None of this is miraculous overnight. But over time, if you eat and drink strategically for your immune system, exercise and meditate and maintain a good sleep schedule, you will have a stronger immune system and overall health bringing you to your healthy and happy future!
Interested in learning more? If this is you, a great book to read is Body Into Balance, An Herbal Guide to Holistic Self Care. Enjoy!